18.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets of:

L Banded Palloff Hold, 20 secs

R Banded Palloff Hold, 20 secs

L Banded Lateral Monster Walk, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Single Leg Prone GHD Plank, 30 secs

R Single Leg Prone GHD Plank, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 20 secs

R Dynamic Bulgarian Split Squat Jumps, 20 secs

Rest 1 min

You should be able to complete this entire glute activation circuit in less than 12 mins.

Strength

Metcon (No Measure)

Bulgarian Split Squat 16-16-16-16, using heaviest weight per set

Rest 45 secs

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set

Rest 1 min

Complete as a 4 round super set.

Bulgarian Split Squats- 4×8 L/8 R, rest 45 secs between, 30X1 tempo

Supinated Barbell Bent Over Rows- 21X0 tempo

The goal for today is to establish your 8RM bulgarian split squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack a barbell to test this lift.

Metcon

Metcon (Time)

For time:

Run, 800 m

100 Air Squats

75 Kettlebell Swings, 24/16 kg

50 Kettlebell Front Rack Walking Lunges, 24/16 kg

75 Kettlebell Swings, 24/16 kg

100 Air Squats

Kettlebell Front Rack Walking Lunges- switch arms as you wish

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